Skip to main content

How to Do the Swan in Pilates

Learn how to do the Pilates mat exercise swan from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.


This is Swan Dive which is an advancement of Swan in the intermediate mat sequence.

So, we'll start on the stomach in the Swan position, bringing your hands underneath your shoulders. So, it's a lead up to the full Swan Dive. I'll teach a few preparations to get your body prepared for this exercise.

Inhale here, Madeline. Press into your hands and go into almost to a full extension. So the elbows are very long here.

Then as you exhale roll forward on to your chest. Lift your legs up and then return right back on. Again. Two more. Inhale. Roll forward to the breastbone. Exhale up.

One more time here. And up. Now just hold it here. And this time we'll sweep the arms in front of you.

So, lower the chest toward the mat. Sweep the arms forward and then catch yourself. That's it. Two more times here. Inhale and Exhale up. Last time. Now just lower down into the mat here for a little rest.

So notice in the Swan Dive how the body works as a unit. It's not that her top is going and then her legs go. It's not two separate pieces. The whole body rocks back and forth. Kind of like a rocking horse.

Next is the full Swan Dive here. So, extend all the way up towards the mat. Now sweep your arms forward. Kick your legs up and continue to rock here.

Rock a few more times then gradually make the move smaller. And so you find yourself laying completely flat on the mat and lower all the way down. And sit back into your rest position.

And that's Swan Dive.

Popular Categories